Ranger's training thread

[ranger]

I speak only for myself and I don't believe you can currently do 500m in 01:30

Your beliefs have no foundation, and even so, have no bearing on my training.

I'll certainly be doing some 500m trials, but only in the flow of my training.

When I am concentrating on AT rowing at 30 spm, it is not the time to do 500m @ 46 spm.

It will be a couple of months before I have the rate up into the 40s.

ranger

[ranger]

Could you please tell me where you posted the screen shot that shows you can?

I repeat:

I did not just row 500m @ 1:30.

I did it at 30 spm, 16 SPI.

Anyone who can do that can pull 500m, free rate, at 1:25, or better.

ranger

[Carl Watts]

Hey Ranger I will make you a bet !

I will beat whatever 2K BIRC 2010 performance you put on before the 1st December 2010.

The result will be a verified embedded RowPro file uploaded to the C2 Log.

Note a DNF or a DNS from you means I don't even have to row, you loose by default.

Perhaps you can help me with my training and motivation after all !

Anyone else want to sign up for the Challenge ?

[whp4]

Could you please tell me where you posted the screen shot that shows you can?

I repeat:

I did not just row 500m @ 1:30.

I did it at 30 spm, 16 SPI.

Anyone who can do that can pull 500m, free rate, at 1:25, or better.

ranger

You did it 3+ years ago, around the same time you were last able to row a sub 6:30 2K (as a heavyweight). You haven't been able to come anywhere near that 2K since (don't trot out the old I didn't prepare line, you didn't prepare then either, you said) and it is hardly a lock that you could do the 500 at the rate and pace you claim now that you've lost muscle mass and aerobic capacity. However, you can prove us wrong, just submit that IND_V piece if you think you can do it. Either 500@1:25 or better, or 500@1:30 r30, your choice.

[ranger]

Hey Ranger I will make you a bet !

I will beat whatever 2K BIRC 2010 performance you put on before the 1st December 2010.

The result will be a verified embedded RowPro file uploaded to the C2 Log.

Note a DNF or a DNS from you means I don't even have to row, you loose by default.

Perhaps you can help me with my training and motivation after all !

Anyone else want to sign up for the Challenge ?

Happy to be of help to you.

Best of luck in your rowing.

It might be more respectable to challenge those in your own age and weight division, though.

The difference in time over 2K between our age and weight divisions is 11 seconds per 500m.

ranger

[ranger]

The most important sharpening for a 2K, I think, is the rowing I am doing now and will be doing for the next month or so:

Repeat 2Ks @ 30 spm, and 5-10 K (i.e., 5K, 6K, 30min, 10K) trials @ 30 spm.

Level 2?

If you are doing well with these, you are 90% of the way to being fully trained.

You are drawing on all of the effectiveness and efficiency you have developed in your UT work.

You are doing full 2Ks--and beyond--in terms of distance on each 'piece."

You are rowing pretty close to race rate and pace.

And you are pushing your HR up over your anaerobic threshold at the finish of each effort, while still holding enough in reserve come back for more, both in the same session and the next day (or perhaps every other day, with some less stressful rowing in between).

ranger

[KevJGK]

Could you please tell me where you posted the screen shot that shows you can?

I repeat:

I did not just row 500m @ 1:30.

I did it at 30 spm, 16 SPI.

Anyone who can do that can pull 500m, free rate, at 1:25, or better.

ranger

It's nothing to be ashamed of but the reason there is no screen shot is because you are currently unable to do a 500m free rate in 01:30.

[ranger]

I am rowing right on my targets now, easily and naturally.

13 SPI @ 118 df.--at all rates.

As a result, during my sharpening, in my background UT rowing at low rates, I'll just naturally get to a FM, 1:48 @ 21 spm, and as I push the rate up just a bit (to 24 spm) and my HR up to my anaerobic threshold (172 bpm) and shorten the distance, I'll just naturally get to 60min, 1:44 @ 24 spm (13 SPI).

I am getting 130 kgF of peak force on my stroke--at 118 df.

When I hauled anchor at max drag back in 2003, I got only 90 kgF.

In rowing, technique matters--a lot.

Even though I am just a a few months shy of 60 years old, I am now rowing perfectly for a lightweight of any age.

For a 60-year-old, this is a _fabulous_ base to sharpen up for racing.

Sharpening will be exciting!

And satisfying.

Racing will be a thing of beauty and a joy forever.

ranger

[ranger]

there is no screen shot

Yes there is, as everyone here knows, except you, it seems.

There is a screen shot, I am just not going to waste my time finding it for you.

Do it yourself.

I already took the shot and posted it.

ranger

[ranger]

ranger

[KevJGK]

I said I don’t believe you can currently do a 500m free rate in 01:30. Is there any particular reason you posted a 3+ year old screenshot of a 01:30.9 r 30–33?

[ranger]

Mike VB pulls right around 1:30.9 for 500m--at 46 spm!

That's 10 SPI, rather than 15.5 SPI.

16 spm difference.

I don't think that Mike could pull 500r30 at much better than 1:38.

That's about 12.5 SPI.

ranger

[hjs]

you said that you would started to sharpen when you rowed a 6.28 2k

If I had kept the drag high, sure, I would have done my sharpening this way.


ranger

Drag makes not much difference, I know that form experience, and 118 is not even low. But the good thing is, you admit you can,t row 6.28. That must haven been a hurdle to take for you.

6.40x.x that the best you will ever see. And only if you wack the drag up to max again.

[ranger]

Drag makes not much difference, I know that form experience

Sure, futzing with the drag can't make up for lack of skill, talent, and training.

Who would ever think that it could?

Low drag just helps bring out a rower's potential; it doesn't _provide_ that potential.

All sorts of folks row at low drag and can't erg a lick.

You've got lots of good company.

So, you could throw a hell of a party, if you wanted to, but you don't have a hope in hell of winning a regatta.

Over 2K, you are off the pace by 30 seconds.

ranger

[ranger]

I said I don’t believe you can currently do a 500m free rate in 01:30. Is there any particular reason you posted a 3+ year old screenshot of a 01:30.9 r 30–33?

The rate is 30 spm.

Sure, the shot is three years old, and done at max drag, rowing poorly.

I am much better than that now.

I now row perfectly at low drag (118 df.) for a lightweight of any age.

The experiment of pulling hard at high drag was useful, though, and in part, has made it possible for me to be where I am now in terms of technical effectiveness and efficiency.

Learning is a process.

No other 50s and 60s ergers row well, at low drag or high.

A few 40s ergers have rowed well, but I'm not sure that any do right now.

Elite 20s and 30s ergers row well, but all of the other 20s and 30s rowers out there thrashing away don't.

ranger